I (25 M) have a bad phone addiction. I spend 12+ hours daily on my phone, mostly watching porn & doom scrolling Reddit/TikTok.
I tried using my iPhone’s Screen Time feature to “limit adult content” and set “app time limits”, but I always end up disabling the restrictions. I even had a friend set a secret passcode, but I used the “Forgot Passcode” option to reset it to bypass the restrictions.
I also tried using a few adult content blocker apps, but they are too easy to uninstall.
How can I reduce my screen time and set hard limits that I can’t easily turn off? Thanks
First of all, you’re not alone. So many people are in this exact same battle—fighting their phones like it’s some kind of digital quicksand. Every time you say “just five more minutes,” you end up sinking deeper. And let’s be real, the phone doesn’t care. It’s built to keep you hooked. It’s designed to pull you into that endless scroll of chaos, fear, and, let’s be honest, stuff that’s probably not making you feel good about yourself.
Now, let’s get real for a second. What you’re experiencing isn’t just a bad habit – it’s a full-blown addiction. And like any addiction, it’s not going to be easy to break, but it is absolutely possible. The fact that you’re reaching out for help is a huge first step, and I’m proud of you for that.
Here’s the thing: no app, no screen time limit, no content blocker is going to solve this for you. Why? Because the problem isn’t in your phone – it’s in your mind and your heart. You’re using your phone to numb something, to avoid something, or to fill a void in your life.
So, instead of looking for more technical solutions, we need to address the root cause. What’s driving you to spend half your day lost in your phone? Are you feeling lonely? Anxious? Bored? Unfulfilled? These are the questions we need to tackle.
Start by getting brutally honest with yourself. Write down what you’re feeling when you reach for your phone. Then, think about what you could be doing instead. Could you call a friend? Go for a walk? Read a book? Learn a new skill?
Next, you need to create a support system. Find someone you trust – a friend, family member, or even a therapist – and tell them what’s going on. Ask them to hold you accountable. Sometimes, just knowing someone else is aware of our struggle can be a powerful motivator.
Get a dumb phone. I know, it sounds crazy in this day and age, but sometimes going back to basics is the best way to break free. A dumb phone can still make calls and send texts, but it won’t have all the bells and whistles that keep you glued to the screen.
Finally, and this is crucial, you need to start filling your life with meaningful activities and relationships. Your phone addiction is a symptom of a deeper issue. When you start living a life that’s aligned with your values and filled with genuine connections, you’ll naturally find yourself reaching for your phone less and less.
Remember, this is going to be a process. You didn’t develop this addiction overnight, and you won’t break it overnight either. Be patient with yourself, celebrate small victories, and don’t beat yourself up if you slip up. You’ve got this, and I believe in you.